1) Quick Chops, place ball on ground then see how many times you can get the stick over the ball & back in 10 seconds. Rest and repeat, it's good for hand speed, do it in short bursts as it isn't meant to be endurance or conditioning just hand speed.

2) Quick Clamps: Clamp on the whistle but don't step or draw the ball out. Again multiple reps, good for reaction to whistle and hand speed.

3) Clamp & Step: On whistle do a full clamp with a step but do not draw ball out. Allows you to concentrate on refining technique, to make it quicker and more effecient. Multiple reps.

4) Full Clamp, step & draw the ball out, work on speed of getting ball out under control to where you can pick it up. Usually drawing behind left 4-5 yrds at 45 degrees, drawing the ball back between your legs.

5) Repeat 4) but contested have a middie stand up where the opposition Face-off man would be and on whistle he can go for the Groundball. This gives the face-off man a competitive disadvantage so has to work harder on controling where ball goes and boxing out to be succesful.

6) Man v Man: Pair off with another F/O man take turns with either one going 50% while one goes 100%. Or have one face-off man work on specific technique, Clamp, Top or Rake while the other works on his counter to each move.

7) Frog Walking: get down on haunchs and walk 10 yrds & back in that position while staying low. Good work out for quads and you get used to being in that position, so you can stay low and balanced and react to ball of a face off rather than falling over.

8 ) Box Out drill: place ball on ground and have two middies stand back-to-back over the ball. On the whistle drive your opponent off the ball by getting low and then pick up the ball. Alternatively you have to continue to box out and keep good position until coach blows 2nd whistle then you can pick the ball up. Usually lowest man wins.

Having fast hands, good balance & a low centre of gravity are all factors that will help you on face-off. Add to that having effecient technique on a number of different moves and counters with a never give up attitude and you should win more than you lose.

Face off is a specialist position just like a Goalkeeper there are a seperate set of skills you need to master to be succesful. It doesn't mean you can't play midfield as well as face off but you have to put the work in with intensity to be competitive.